You are using an older version of the Internet Explorer browser which is no longer compatible with the features of this site. Please upgrade to the latest browser version for an optimized experience on this site.

7 Days, 7 Lunches

By Joe Wilkes

Lunchtime's a real danger zone for most people trying to lose weight and keep their bodies—not to mention their wallets—in shape. For most of us, lunch happens somewhere in or around the workplace, which means looming nutritional and financial disasters if there isn't a brown-bagging strategy in place. If I don't bring my lunch to the Beachbody® office, there are always the siren songs of the nearby McDonald's®, KFC®, and Wienerschnitzel® to reduce my bank account and expand my waistline. Or I could take the marginally healthier approach of buying the $10 salads from the lunch guy who shows up at the office, yet another semi-delicious path to financial ruin.

The best choice is to make your own lunch. You control what goes into the meal and what goes into your body. Instead of the artificial colors, flavors, and various incarnations of high fructose corn syrup you get from the local fast food chain, you can fill your plate with fresh whole foods that will energize your body and save you a ton of money. As my grandfather used to say, there's no point putting your paycheck through your stomach. So here are some healthy ideas to get you through the day with high energy and low cost.

Note: All nutritional information is for one serving.

Sunday: Tuna and White Bean Salad

On Sundays, I like to make a big batch of soup or a salad that will keep for a few days, so I have leftovers for the week. While it's noble to attempt to prepare a fresh lunch from scratch every evening or morning, schedules and snooze alarms can sidetrack the best-laid plans. It's nice to have a big bowl of something in the fridge as a backup, so that if I sleep through the alarm bell in the morning, I won't drive through the Taco Bell® in the afternoon. This recipe's a great source of protein and fiber, and if you want to improvise, it's a great way to use up leftover veggies in the fridge. This meal is good for up to 2 days after you make it.

Mix first eight ingredients in a large bowl. Mix garlic, olive oil, and lemon juice in a small bowl or cruet with salt and pepper to taste. Toss garlic, olive oil, lemon juice, and salt and pepper mixture with first eight ingredients. Serves 4. (For extra zip and fiber, serve on a bed of raw arugula or spinach leaves.)

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Calories

Fat

Carbs

Fiber

Protein

372

12 grams

40 grams

11 grams

33 grams

Monday: Turkey Avocado Wrap

Somewhere between a pita and a tortilla, a lavash is a low-fat wrap from the Middle East. They're typically lower in carbs than pitas and lower in fat than tortillas, but not all lavash wraps are created equal. When you're shopping, read the label to make sure your dietary requirements are being met. Try to find whole wheat versions. Some brands also augment the protein and fiber contents or add flavors like spinach or sun-dried tomato (which add more color than nutritive value). This is a great way to repurpose leftovers like chicken, turkey, or tofu. You can make some delicious combos using what's in the fridge, or try this recipe. (Joseph's whole wheat lavash used in this recipe.)

1 lavash wrap

1/2 avocado, mashed

4 slices (3 oz.) deli-style turkey breast or (2 oz.) firm tofu

2 slices low-fat Swiss cheese

1/4 cup arugula

1/2 tomato, chopped

2 thin slices red onion

Spread mashed avocado on flattened lavash. Layer remaining ingredients on top of lavash.

Preparation time: 10 minutes

Nutritional information (per serving):

Calories

Fat

Carbs

Fiber

Protein

460

20 grams

31 grams

14 grams

45 grams

Tuesday: Healthy Chicken Caesar Salad

If you know Michi's Ladder, you might remember that Caesar salad is way down on Tier 4, the Dodgy Tier. What gives? It's a salad, right? Yeah, but when it's all glopped up with mayonnaise-y dressing and deep-fried croutons, it's not really much in the nutrition department. This recipe uses a tofu-based dressing, so you get extra protein instead of extra fat and calories. You won't taste the difference. And if you skip the chicken, this makes a great vegetarian meal or side dish. The dressing also makes a great sandwich spread or veggie dip.

Wednesday: Shakeology® Oatmeal

At Beachbody, there's usually some Shakeology around, so if I've forgotten my lunch, I often improvise with some Shakeology and whatever ingredients I can scrounge (but no stealing from the office fridge—not cool!). This mixture of instant oatmeal, peanut butter, and Shakeology ends up tasting a lot like cookie dough. That would have been the lunch of choice as a kid, but now it's good for me!

Prepare one packet of oatmeal. Now listen up—this is important. LET THE OATMEAL COOL to a little higher or lower than room temperature. If you add the Shakeology when the oatmeal's too hot, you'll kill the healthy enzymes in every scoop, and you don't want that on your conscience. After the oatmeal is cool enough, mix in the Shakeology, peanut butter, and flaxseeds, and eat!

Preparation time: 5 minutes

Nutritional information (per serving):

Calories

Fat

Carbs

Fiber

Protein

430

15 grams

51 grams

10 grams

28 grams

Thursday: Lentil and Feta Salad

Lentils contain lots of healthy protein, and are tasty and economical. They're also good sources of iron, as well as of other vitamins, minerals, and amino acids. And they come in different colors, including red, green, and brown, so you can make a salad as appealing to the eye as to the palate. This Middle Eastern-style recipe makes for a filling lunch, or you could have half a portion with half of Monday's Turkey Avocado Wrap. If you use canned lentils, try to find low-sodium varieties. Your best bet is to cook dried ones the night before. You can also boil the lentils with a bay leaf or other spices in for extra flavor.

3 cups cooked or canned lentils

1 cup feta cheese, crumbled

1 cucumber, diced

3 stalks celery, diced

2 cups cherry tomatoes, quartered

1 red bell pepper, diced

1 small red onion, diced

1/2 cup parsley, chopped

1/4 cup mint leaves, chopped

1/3 cup lemon juice

3 Tbsp. olive oil

1/2 tsp. dried thyme

Salt and pepper to taste

Combine first nine ingredients in a large bowl. Whisk together the olive oil, lemon juice, thyme, and salt and pepper, and toss with first nine ingredients. Cover and refrigerate for an hour or two. You can eat it as soon as it's done, but it just gets better the longer the flavors combine. The next day is the best! Makes 4 servings.

Preparation time: 20 minutes (mostly chopping)

Nutritional information (per serving):

Calories

Fat

Carbs

Fiber

Protein

424

19 grams

45 grams

16 grams

21 grams

Friday: Pita Party

This is a great desk lunch. It's like having a cocktail party at your desk (minus the cocktails). You can combine the ingredients so that no two bites are the same. For a busy day without time for a proper sit-down lunch, this is a good way to graze. If you have a bento box-style container with compartments, this is a perfect time to bust it out. The fat and salt contents of hummus vary greatly by brand, so if you don't make your own from scratch (we'll have a recipe in an upcoming newsletter), make sure you read the nutrition label. To reduce the caloric content even more, invite a coworker to your party! (If they don't have tzatziki at the store, combine 1 cup of nonfat yogurt with one minced garlic clove, half a chopped cucumber, fresh chopped dill, and salt to taste.)

Bring containers of hummus and tzatziki to work, and dip pita pieces in either or both of them. Bring your favorite crudité-style veggies and dip them as well for a sinless end-of-the-week treat.

Preparation time: 10 minutes

Nutritional information (per serving, not counting veggies):

Calories

Fat

Carbs

Fiber

Protein

511

14 grams

71 grams

13 grams

30 grams

Saturday: Mini-Pizzas

This recipe is from my friend Ali, who is allergic to gluten, but has found a way to still enjoy pizza on the weekend without the gluten, and without a lot of the fat and calories of store-bought or delivery pizzas. Try this recipe with your own favorite toppings. It's also a great recipe for kids.

1 spelt or brown-rice tortilla

2 Tbsp. tomato sauce

2 Tbsp. fresh basil, chopped

1/4 cup mushrooms, sliced

1/4 cup chicken breast, chopped

1/4 cup part-skim mozzarella (or soy cheese), shredded

4 tomato slices

Preheat the oven to 400 degrees. Lightly toast the tortilla. Be careful not to overcook it—just a couple of minutes, enough to give it the structural integrity to hold the toppings. After you've toasted the tortilla, spread the tomato sauce thinly on top. Add basil, mushrooms, and chicken, and finally top with cheese and tomato slices. Return to oven for 5 minutes or until cheese has melted. Let cool slightly and serve. It's so low in calories, you could even have two!

Preparation time: 10 to 15 minutes

Nutritional information (per serving):

Calories

Fat

Carbs

Fiber

Protein

310

12 grams

35 grams

2 grams

14 grams

Feel free to eat any of these lunches on any day of the week. And repeat your favorites. Most of these can be integrated into your favorite Beachbody meal plan, including P90X®. Come back next week for part three of our series and get recipes for 7 Days, 7 Dinners. Bon appétit!

P90X®Tony Horton's 12 extreme workouts use the science of Muscle Confusion™ to get you absolutely ripped in 90 days. Plus SAVE $10.00 through Sat., February 20th!

Shakeology®With more than 70 healthy ingredients in every serving, Shakeology ensures you get all the nutrients you need every day. Just replace one meal a day with this creamy, delicious shake to help you achieve optimal health, increase your energy, become more regular, lose weight, and feel great!* Plus FREE shipping when you choose monthlydelivery!†

P90X® Results and Recovery Formula™Refuel, reenergize, and reduce muscle soreness with this delicious after-workout shake. Four parts carbs to one part protein ensures speedy muscle repair after extreme workouts!* Plus FREE shipping when you choose monthlydelivery!†

Consult your physician before beginning any exercise program or using any supplement or meal replacement product.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

†Free shipping offer only available in the United States and Canada (excluding territories).

How Teresa Lost Her Belly Bloat

"I started drinking Shakeology about four months ago. I kept receiving emails with the video outlining all the benefits of drinking Shakeology. I'll admit I ignored the first two emails. Then, I got a third email, and had some free time on my hands so I sat and watched the video. I didn't have high cholesterol, I didn't have any problems with sugar, I don't have high blood pressure, but what I did have was a constant bloated feeling, which showed by my puffy belly.

I also took daily multivitamins, plus extra supplements like B12, vitamin C and E, and iron. I got out a paper and pencil [to] add up how much I was spending at the health food store on vitamins and supplements; and let's face it, even with all the vitamins and supplements, I know I wasn't eating all my required fruits and veggies. So I went for it. I purchased Shakeology and awaited its arrival.

Within a week my Shakeology was here, I took out my blender, mixed it up with water and a couple ice cubes and I took a sip . . . it was great! I faithfully drank the chocolate shake daily; some days for breakfast, some days as my mid-morning snack. By the third week, I was feeling great; and best of all, no more belly bloat.

I was so impressed with the taste and the good feeling that Shakeology gave me that I have become a Beachbody Coach. Shakeology truly is the Healthiest Meal of the Day!"

Pink Talks P90X with Oprah

Everyone was talking the day after the Grammy® Awards about Pink's gravity-defying performance of "Glitter In the Air." She talked with Oprah Winfrey later that week about how she got into the tremendous shape that turned her into the "human sprinkler," and the secret was P90X. Kudos to Pink (and to Dreya Weber, the P90X star whom the eagle-eyed may have spotted as one of the gold-painted aerialists). Click here to see how P90X can get you slim.

Climbing Michi's Ladder: Chard

By Denis Faye

No, it's not over-grilled meat. It's a leafy green vegetable that's a member of the beet family. However, unlike its shirt-staining cousin, you actually eat the leaves of chard, not the root (although beet leaves are growing in popularity). It also goes by the names Swiss chard and silver beet.

The nutrition facts

You get a whopping 35 calories from a cup of boiled chard, and 4 grams of fiber. You'll also get 214 percent of the recommended daily allowance (RDA)* of vitamin A, 53 percent of vitamin C, 17 percent of vitamin E, 38 percent for magnesium, 22 percent for iron, 27 percent of potassium, 29 percent of manganese, 14 percent of copper, 10 percent of calcium, and a freakishly huge 716 percent of the RDA for vitamin K. And there's a little thiamin, riboflavin, niacin, vitamin B6, folate, phosphorus, and zinc for your effort.

How do you eat this stuff?

Feel free to try and eat it raw, but it's pretty tough and bitter, so you're better off boiling it or sautéing it with a little olive oil and apple cider vinegar, maybe with a clove of minced garlic. As with bok choy (see "Climbing Michi's Ladder: Bok Choy" under the Related Articles section below), the stems take longer than the leaves to cook, so if you're a fancy chef-type, give them a 2- to 3-minute head start.

1 cup of chard, cooked, boiled, drained, without salt (175 g)

Calories

Fat

Carbs

Fiber

Protein

35

< 1 gram

7 grams

4 grams

3 grams

Source: www.nutritiondata.com

Michi's Ladder is Beachbody's guide to nutritious eating. If you only ate from Tiers 1 & 2, you would have a near-perfect diet!

Test Your "Big Easy" Booze and Food IQ!

By DeLane McDuffie

With Mardi Gras ending this week, there will be a grand exodus of people from New Orleans heading back to their respective homes. Although it's technically over, you don't have to wait until next year to experience some of that Cajun/Creole/Louisiana flavor. Frivolity can last all year long, just like good eatin' and good drinkin'. Test your knowledge of the following Louisiana staples.

What cocktail is reported to be America's first? Creole pharmacist Antoine Peychaud invented the Sazerac back in the 1830s. A West Indian native who immigrated to New Orleans in 1795, Peychaud's French Quarter pharmacy gained popularity after word spread about his patented ailment concoction. In June 2008, the Louisiana House of Representatives, in a 62-33 vote, declared this mixture of absinthe (or Herbsaint liqueur), rye whiskey, Peychaud's Bitters, lemon, sugar, water, and ice the official cocktail of the city of New Orleans.

What Louisiana dish is made up of multiple birds? The turducken. For the uninitiated, a turducken is essentially a partially deboned turkey stuffed with a deboned duck that's stuffed with a deboned chicken. (Insert: Heavenly chime music). Man, it's hard to smile, salivate, and type this up at the same time. Anyway, each fowl comes with its own layer of Cajun stuffing, thus creating cuisine that can cause carnivorous connoisseurs to cry out and congratulate Creole and Cajun cooks from across the country. Some turduckens can serve about 20 people (or 20 servings for yourself).

Which beloved Mardi Gras food usually has a little plastic baby hidden in it? That would be King Cake. In Europe in the Middle Ages, folks began celebrating the coming of the Three Wise Men, or Kings, bearing gifts for the baby Jesus on the twelfth day after Christmas, hence the name Epiphany or Twelfth Night. The French began a custom of baking cakes in homage to the three kings. From Epiphany to Mardi Gras (the day), King Cake is eaten throughout The Pelican State. It's made of braided Danish pastry and cinnamon, and is often filled with cream cheese and fruit fillings. Almost always adorned in the official colors of Mardi Gras—purple for justice, green for faith, and gold for power—a King Cake has a plastic or porcelain baby, representing the baby Jesus, hidden inside. The person who finds the baby in his or her slice has to host the party next year.

Which fiery drink, invented at New Orleans' famed Antoine's Restaurant, was used to mask alcohol during Prohibition? Café Brulot Diabolique, or "Devilishly Burned Coffee," owes its existence to Jules Alciatore. He first brewed this devil's coffee back in the 1890s. This digestif is prepared in an incendiary fashion. The ingredients (brandy, sugar, lemon peel, cloves, and cinnamon sticks) are put into a fireproof bowl and heated over an open flame. After the brandy gets hot, that's when you light the match. Whoosh! Ever seen Backdraft? Then, you finally add the hot coffee to the already flaming brandy. Kids, don't try this at home. Hmmm . . . in that case, adults, don't try this at home. Let a professional bartender prepare it.

Which drink did Louisiana governor Huey Long call his "gift to New York"? A cousin of Gin Fizz, Henry C. Ramos' Ramos Gin Fizz was the talk of the town back when it debuted in 1888. Today, some people believe that it's doomed to be on the endangered cocktails list because of its legendary high degree of mixing difficulty. It's a hard drink to master (but an easy one to drink). A classy, old-school debonair gentleman like Ramos Gin Fizz in these times of short attention spans, quick fixes, and soft drink-energy drink-club drink-sugary drink drinks has to fight for survival. Most Ramos Gin Fizz recipes call for lemon juice, lime juice, dry gin, sugar, cream, milk, egg white (powdered egg white, if you don't want to down a raw egg), and the "hard-to-find" orange flower water (also called orange blossom water). Huey Long was a fan; in fact, on a business trip to New York, he brought along a Crescent City bartender who would whip up a fresh cocktail whenever the governor wanted one. Long introduced the Big Apple to one of the Big Easy's signature cocktails.